Weight loss: A step-by-step guide to cut sugar from your diet
Sugar is deemed as a weight loss evil and that is the reason everytime you think of following a diet or a detox routine, you think of eliminating sugar. It is widely known that sugar causes inflammation in the body and makes us gain weight. But quitting sugar may not entirely be a smooth ride for many, for the very reason that it is highly addictive. We have got some help! Here is an eight-step plan to help you quit sugar.
STEP 1: Say no to added sugar
The first step should always be the easiest, so start by stopping adding sugar to anything you consume. Stop adding sugar to your glass of milk and your cup of morning tea. You can switch to healthier options like jaggery, stevia initially before you completely stop having sugar.
STEP 2: Change your breakfast menu
It's quite possible that the granola bar and cereals that you consume in the morning considering them to be healthy are actually loaded with sugar. Instead of having processed cereals, it's better to have something whole grain or natural steel-cut oats with no added sugar. If you really need something sweet to get that morning energy, drink a glass of fresh fruit juice.
STEP 3: Say no to birthday cakes
You need to learn to say no to that piece of cake. It's okay to have a piece once in a while but avoid having cakes frequently.
STEP 4: Swap the fizzy drinks for nimbu pani
One can of cola has around 10 teaspoons of sugar. It's best to switch these fizzy drinks with more refreshing beverages like lemonade, coconut water, homemade ice tea or infused water.
STEP 5: Read the label carefully
Go to your kitchen and read all the labels present on each packet/box. The packets that have a couple of grams of sugar or are high in carbs, should not be in your pantry.Next time when you buy food items, buy foods that are high in protein and healthy fats and are unsweetened. Make reading labels a habit.
STEP 6: Avoid eating simple carbs
Simple carbs like pasta, bread, biscuits are used by the body as fuel to produce short-term energy. These foods are highly processed and high in sugar. Switch to complex carbs like multigrain bread, millets, whole grains or oats.
STEP 7: Have a protein-rich diet
A diet rich in protein helps keep your fuller for longer. Poultry, fish, meat, tofu, nuts, seeds, milk, cheese, soy and yoghurt are some rich sources of protein.
STEP 8: Make your own snacks
Instead of having ready-made snacks (which are mostly loaded with sugar), prepare some healthy snacks at home. You can make your own granola bar, have some yoghurt with seeds or hummus with pita bread. These snacks are full of nutrition and sugar-free at the same time.